To gain muscle mass, regular exercise is essential. Having a training program of 2 to 3 sessions would be ideal; since the frequency of exercises makes it easy to gain muscle mass. You were probably wondering what sports to practice for this goal? No problem, we have concocted for you some sports to perform for significant mass gain.

Bodybuilding, the best ally of mass gain

It should be noted that bodybuilding is one of the pillars for gaining muscle mass. Its advantage is to target and work a specific muscle (pectorals, biceps, triceps, etc.); but also to gain pounds without accumulating fat. Practicable at home or in a gym, this practice requires the use of specific machines. The purpose of bodybuilding is to gain muscle mass and ensure that the muscles are burned to guarantee an optimal effect. It is a real ally for cardiovascular health.

Cycling, a discipline for all

A sport that is basically a bicycle ride; cycling requires the specific use of thigh and calf muscles to gain muscle mass. To practice an open air, this sport aims to cover a course for a specific period of time while maintaining a steady pace. For this practice you would need a bicycle; glasses are strongly recommended to protect your eyes from the sun and flying insects. We can associate cycling with pleasure and combine it with other sports such as swimming to fill in its gaps.

Crossfit, for optimal bodybuilding

A multidisciplinary activity that combines gymnastics, weightlifting and cardio training. This is the ultimate in gaining muscle mass. Rowing, pushing, climbing, jumping, pulling, throwing, lifting are the basics of this activity while mobilizing several body muscles at the same time. Crossfit requires the assistance of a coach for a safety measure and the presence of accessories such as dumbbells, wheels, straps and many others. All the muscles of the body are worked, which is what makes it quite unique.

The rowing machine, a must for gaining muscle mass

The rowing machine is both a sporting activity and a piece of sports equipment. Considered a complete sport, rowing works both lower and upper body muscle (biceps, triceps, back, shoulders, legs, glutes, core) to gain muscle mass quickly and efficiently. This sport both develops and sculpts your muscles, moving your arms and legs simultaneously. To practice it, stand up straight on the device, place your feet in the stirrups and pull the tongue of with your hands by bending your feet. Note that you can adjust the rower according to the intensity you want.

Advice :

An excess of cardio is counterproductive, it benefits weight loss and impairs muscle mass gain.

Sleep well to have a restful sleep and recover afterwards.

Take breaks between training days.

Foods to eat to gain muscle mass

To be able to gain muscle mass, a special diet is needed to promote muscle development. Several foods are to be integrated into this special muscle mass gain menu, so to speak a healthy and balanced diet but also rich in intakes. This article will be of practical help to you; foods that will stimulate mass gain will be exposed to you.

Milk and eggs, whole foods

As its name suggests, whole foods such as eggs (its albumin, source of protein) and milk (soya, cow or fermented) are foods that make up for certain deficiencies since they are rich in vitamins, proteins (which are also dropouts of essential amino acids) and minerals (calcium, potassium, iron, phosphorus, etc. ) promoting an increase in muscle mass and the loss of fat. Having a calorie surplus, they will induce better weight gain and regenerate muscle fibers.

Nuts, a source of healthy fat

Rich in lipids, nuts (almonds, peanuts, cashews, etc.) are extras to promote mass gain and very useful for someone who practices intense physical activity such as bodybuilding. Nuts are rich in calories (to be spent during sport) and proteins which play a very important role in weight gain. Walnuts also contain vitamins E, group B vitamins, as well as minerals and trace elements such as potassium, phosphorus, magnesium, calcium and iron.

Cereals and starches,

Cereals (rice, corn, wheat, etc.) and starches (lentils, chickpeas, etc.) are rich in vegetable proteins, folic acids (B9), vitamins ( vitamin E , vitamin B group vitamins ), trace elements, in minerals ( magnesium, iron, potassium) and especially in carbohydrates necessary for muscle mass gain. These foods provide an optimal fiber intake to promote muscle development and are very useful for protein alternation.

Fish and seafood, incredible nutritional qualities

Fish and seafood are very rich in proteins which are present in our muscle tissue; the latter have very low concentrations of fat and cholesterol. They are full of many vitamins (B2, B12, D, etc.) which vary from one species to another, but also very generous in mineral salts (magnesium, calcium, etc.) which are of very high nutritional density. It is recommended to take it 3 times a week for a balanced diet and to ensure effective rapid mass weight gain.

Practical advice :

Avoid excess protein leading to calcium drop and kidney disease.

Exclude processed sugars present in pastries and pastries because they favor obesity, hypertension or even diabetes.

Do not abuse fruits and vegetables because they contain sugar and excess sugar promotes obesity and diabetes.

Eliminate Junk Food because they contain bad fats that cause cardiovascular disease and also promote obesity.

Opt for a homemade protein shake such as smoothies.